THE IMPORTANT NUTRIENTS YOU NEED ON THE KETOGENIC DIET ARE:
VITAMIN C is used to repair the damage from the high levels of sugar and insulin. This damage affects your vision, the arteries, kidney and nervous system. Vitamin C is also necessary to heal insulin resistance. Lemon juice from a bottle that you buy on the shelf is all pasteurized, it is cooked, it is heated. There is no vitamin C left.
The juice from one fresh squeezed lemon, which is a little more than an ounce and the amount often used to make 1 cup of lemonade, provides about 19 milligrams of vitamin C.
The advantage of consuming lemon juice would be to counteract some of the stones that could be developing on a Ketogenic plan.
Bell peppers are loaded with vitamin C especially the green bell pepper. All the peppers have a good amount. According to the Nutrition Center, a red pepper contains 180 milligrams.
Sauerkraut is another food that is loaded with vitamin C. If you had a half a cup every day that would give you way more than you would need. Sauerkraut can go up to almost 700 mg per cup. That is 20 times more Vitamin C than in plain cabbage.
OMEGA 3 FATTY ACIDS from wild-caught salmon and fatty fish are also very important.
VITAMIN B1 comes in sunflower seeds, and non-fortified nutritional yeast. The need for B vitamin goes up when you get into ketosis. B1 is the most important. Sunflower seeds have a good amount of B1 and they have other B vitamins as well.
Pork has a good amount of B1. Non-processed no sugar bacon has vitamin B. Nutritional yeast is another that is loaded with the B-vitamins.
POTASSIUM AND MAGNESIUM comes from consuming vegetables. Potassium is necessary to heal insulin resistance among other issues.
Magnesium also heals insulin resistance. If you consume anything green like leafy greens, avocados and dark leafy green vegetables you are going to get enough potassium. Beet tops have the most potassium, 1300 milligrams per cup. Magnesium is actually in chlorophyll. Avocados have 1300 milligrams each. We need large quantities of vegetables to get the nutrients, 7 – 10 cups per day.
To learn more watch Dr. Berg’s Video, The Highest Potassium Foods https://www.drberg.com/blog/the-highest-potassium-foods
IODINE comes from seafood and sea kelp. Iodine so this is another trace mineral that is actually hard to get unless you’re consuming seafood.
IRON is in red meat or even organ meats. Iron fortifies your blood so you can have endurance.
PHYTONUTRIENTS from sprouts and cruciferous vegetables provide vitamins and minerals that act as an anti-cancer anti-astringent. They clean the body and protect it against all sorts of damage from the environment. To get these nutrients and consume sprouts like broccoli sprouts. Sprouts have about 50 times more nutrients than regular adult vegetables. If you combine vegetables and sprouts you’re going to be totally fine.
To learn more watch Dr. Berg’s video Nutritional Benefits of Sprouts https://www.drberg.com/blog/nutritional-benefits-of-sprouts
This Post has been condensed from Dr. Berg’s video, Key Keto Foods on a Ketogenic Diet https://www.youtube.com/watch?v=A88BLnhj9Fk
Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.
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